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Old 03-18-2011, 08:39 AM   #1
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Default The Pec-Deck: please advise

Hi all,

So I have a new piece of equipment in the Savickas Testing Facility, and it has a pec-deck component.

I have had little experience with pec-decks; I used a much better kind of pec-deck when I was last in a gym - one with long grip vertical bars and an
adjustable seat; could be used for a much greater ROM and also in reverse.

My own opinion of typical pec-decks is that they kinda suck, but this is not based on any solid info. I'd like to hear from other people.

My question is: Can it have a legit place in a chest routine? After barbell flat and incline and before cable flys, is where I'm thinking of putting it.
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Old 03-18-2011, 09:02 AM   #2
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Default

Quote:
Originally Posted by Abaddon View Post
Hi all,

So I have a new piece of equipment in the Savickas Testing Facility, and it has a pec-deck component.

I have had little experience with pec-decks; I used a much better kind of pec-deck when I was last in a gym - one with long grip vertical bars and an
adjustable seat; could be used for a much greater ROM and also in reverse.

My own opinion of typical pec-decks is that they kinda suck, but this is not based on any solid info. I'd like to hear from other people.

My question is: Can it have a legit place in a chest routine? After barbell flat and incline and before cable flys, is where I'm thinking of putting it.


Id use the peckdeck for deloads and burn sets(if i were to use).
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Old 03-18-2011, 09:34 AM   #3
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Default

Pec Machines are a major miss understood and under rated piece of equipment.

Many people think it is for just getting definition and striations. (these truly only come with cutting up)

Only diffrents between the Extender arm and the forearm pad pec dec is the weight you can use and the stress on the Bi's, and the stretch you get.

Many like the Extended Arm because it mimics the feel of laying Db flies for the stretch.

As far as were you place them, its all on if you going to push the weight and use them as a build exercise or go light weight for saturation. In general if you use the Machine as intended it don't matter. Anywhere you would place Db flies.
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Old 03-18-2011, 10:15 AM   #4
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Originally Posted by Rich Knapp View Post
Pec Machines are a major miss understood and under rated piece of equipment.

Many people think it is for just getting definition and striations. (these truly only come with cutting up)

Only diffrents between the Extender arm and the forearm pad pec dec is the weight you can use and the stress on the Bi's, and the stretch you get.

Many like the Extended Arm because it mimics the feel of laying Db flies for the stretch.

As far as were you place them, its all on if you going to push the weight and use them as a build exercise or go light weight for saturation. In general if you use the Machine as intended it don't matter. Anywhere you would place Db flies.
Great info Rich - thanks! I'm betting the Extender arm pec-deck is the one I've used before.

If this thing can build muscle effectively, then I might do what I first planned and swap it in to replace the 3 sets of DB bench I do after flat bar and inclines.

BUT - I was thinking it might be a better replacement for 1-arm cable flys, which I do at the end of the routine... I'd just do as you say and keep the load down for higher reps, as a finishing exercise.

Plus, I'm not really a fan of cable flys... not the way I have to do them, at least.

What do you think?
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Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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Old 03-18-2011, 11:16 AM   #5
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Pec Dec can be good as long as it has the adjustments so it feels comfortable on your shoulders, etc. Some are junk because they are poorly designed.

I like some of them for burn/drop sets.
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Old 03-18-2011, 12:26 PM   #6
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Love the Pec Deck. Use it every week after DB and BB press. The machine at my gym has an adjustable seat, and the wings have 5 different starting positions to avoid shoulder strain. I also use it on Thursday to finish my back with Reverse Flyes.

I like to really press into the back. I keep my feet firmly planted on the bar, and it actually raises my ass up off the seat a bit. I don't grip anything, just keep the forearms on the pads and squeeze.
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Old 03-18-2011, 09:15 PM   #7
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Default

Thanks for your responses fellas.

Unfortunately this one doesn't have too many adjustable features, other than the seat.
I've been advised that the best way to use this kind of pec-dec is to NOT place the whole forearm on the cushions, but to push with the palms... it allows room to move and prevents shoulder injury (?)
This sounds like it will recruit the biceps as well as the pecs... any thoughts on this?

I'm thinking it would be a better replacement for cable flys, using high rep 'burn' sets at the end of the routine, as BTB suggests.
__________________

W.A. AMATEUR STRONGMAN

MY LOG

PERSONAL RECORDS
Axle clean-press: 100 kgs (220 lbs)
Bench press: 135 kgs (298 lbs) - 1st PL meet 16th October 2011
Deadlift w/Barbell: 180 kgs (397 lbs)
Deadlift w/Hexbar: 225 kgs (496 lbs)
Farmers walk: 240 kgs (530 lbs), 50 feet
Front squat: 100 kgs (220 lbs)
Log clean-press: 100 kgs (220 lbs)
Strict OHP: 85 kgs (187 lbs) 3 reps
Tyre flip: 260 kgs (573 lbs), 100 feet
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